Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Shoulder Press (Strength Progression 2.) Strength
4 x 5
AHAFA (As Heavy As Form Allows)
(~75% of 1RTM)
3min rest between sets
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Back Squat (week 4 deload) Strength
Week 4 Deload:
Back Squat use 90% of max and then;
40% x 5, 50% x 5, 60% x 5
Stick to above and No max reps on last set -
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10 x alkavalla minuutilla Workout
10 x alkavalla minuutilla
- leuanveto/rinta tankoon
- käsilläseisontapunnerrus
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Glute Bridge Workout
3x10
3x8Back support on bench box or platform
30 secs rest. Bum to be in mid range and bridge up. Don't go bum to floor as we want to target the glutes more!You can use a kb or light barbell
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Front Squat 1RM Strength
Set 1 – 80% – 1 Reps
Set 2 – 85% – 1 Reps
Set 3 – 90% – 1 Reps
Set 4 – 95% – 1 Reps
Set 5 – 100% – 1 Reps
Set 6 – 105% – 1 Reps ( if you feel great hit 110%)